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Training Log Archive: Brodie Nank

In the 31 days ending Oct 31, 2014:

activity # timemileskm+mload
  Strength and Conditioning14 11:28:30115822.4
  Road bike5 9:32:46 163.48(3:30) 263.09(2:11) 148995788.9
  Running12 6:49:52 53.32(7:41) 85.82(4:47) 67469439.5
  Forest Orienteering4 3:41:45 22.03(10:04) 35.46(6:15) 89437939.3
  Soccer1 1:15:0012606.0
  Sprint Orienteering2 34:20 5.23(6:34) 8.41(4:05) 816557.7
  Total36 33:22:13 244.06 392.78 3138338153.7

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Sunday Oct 26, 2014 #

Note

Was supposed to do a short core session and some leg work but I decided to do these on tuesday as I was struggling to move.
9 AM

Road bike long 3:38:32 [3] 101.38 km (2:09 / km) +771m 2:05 / km

Last day of a big week before a recovery week, just in time for swot vac (luckily because I have not had enough time for study all weekend).

Did big ride with Eon down the peninsular to crack the ton. Was a nice ride, fairly flat, but enough hills on the way back to mean that I was well smashed when we finished. To make it even harder Eon decided to surge up all the hills on the way back to get strava points. Most of these climbs I was left to in the dust to suffer by myself but it was a good way to totally wreck the body. Finished with some well earned burgers.

Note: if you ever want to waste an entire day so you cant study at all I suggest riding 100km. I was so depleted that I had to stop myself from snoozing all afternoon.
C • Strava Points 1

Saturday Oct 25, 2014 #

10 AM

Strength and Conditioning 1:00:00 [3]

Upper body strength + some of my core.
2 PM

Running warm up/down 20:00 [3] 4.29 km (4:40 / km)
shoes: Mizuno Wave Rider

Sprint Orienteering race 16:46 [5] ** 3.96 km (4:14 / km) +60m 3:56 / km
shoes: Inov-8 F-lites 190

Sprint into spring 2 - Ruffey Lakes

Legs were feeling pretty heavy so didn't think this would go too well. No navigation involved in today's race, it was pretty simple, so I suffered. Also lost time at three due to not reading my descriptions and then was sloppy through 4 and 5. Pretty good from here, maybe a little loss at 13 and 17. Only one second behind Ian so not too bad but 40 secs down on Jakob.
3 PM

Running intervals 24:55 [4] 5.82 km (4:17 / km) +64m 4:03 / km
shoes: Mizuno Wave Rider

Joined on for some of jakobs intervals. He was doing 3 by 8 minutes at what he told me would be 3:30-3:40. He said he did the first one (which I skipped) slower, but then he started off at a cracking speed and we were sitting at 3:10. I stopped at 5 mins while he continued and then joined him for the last one, again doing 5 minutes of his 8. I therefore had about 5 mins between because he was doing 2 mins rest.
6 PM

Strength and Conditioning 27:00 [3]

Rest of core

Friday Oct 24, 2014 #

6 PM

Running 55:00 [3] 11.15 km (4:56 / km) +75m 4:46 / km
shoes: Mizuno Wave Rider

Went really late to avoid the heat. Cruised down to the bay, did a few kms on the beach and then cruised home. Sand was really soft but it was a pleasent evening.

Thursday Oct 23, 2014 #

Note
(rest day)

Well needed rest day. Good to be able to get the hard training in again.

Wednesday Oct 22, 2014 #

11 AM

Running long 1:30:00 [3] 18.43 km (4:53 / km) +250m 4:34 / km
shoes: Mizuno Wave Rider

Hottest day yet coming out of summer so this was a massive struggle. Legs were feeling heavy in the first few kms and the heat made it very hard by the end.
6 PM

Strength and Conditioning 55:00 [3]

Leg strength + short core session. Rest day is needed.

Tuesday Oct 21, 2014 #

Running warm up/down 26:30 [3] 5.21 km (5:05 / km) +28m 4:57 / km
shoes: Inov-8 F-lites 190

10 AM

Strength and Conditioning 1:30:00 [3]

Upper body strength + balance + long core stability session.
6 PM

Running intervals (Hill Fartlek) 16:10 [3] 4.37 km (3:42 / km) +14m 3:38 / km
shoes: Inov-8 F-lites 190

Monash Uni Group

Fartlek of the "hill" loop around the lake. The hill is quite steep but the rest of the loop is pretty flat. Legs felt pretty smashed before I started and I really struggled today but that great feeling of being smashed at the end was worth it.

Monday Oct 20, 2014 #

6 PM

Road bike 1:02:05 [2] 25.81 km (2:24 / km) +56m 2:23 / km

Easy ride with one of my housemates to Chelsea and back. Was a little harder than I would have liked due to the strong wind.

Sunday Oct 19, 2014 #

10 AM

Running warm up/down (Trail) 48:00 [3] 9.14 km (5:15 / km) +125m 4:55 / km
shoes: Inov-8 X-talons 212

Extended warm up and down with Thor to get my 90 minutes. Very hot out and very tired afterwards.
11 AM

Forest Orienteering race 45:03 [4] *** 7.66 km (5:53 / km) +189m 5:14 / km
shoes: Inov-8 X-talons 212

Victorian relays with Bruce and Rob for MFR.

Ran the third leg and went out about 5 minutes behind mary and 3 behind Thor. Ran fairly well but was feeling pretty tired. Did both my shoes back up at 4 (lost about 25 secs) and then a small error into 5. Apart from that I was pretty good, only losing time by not picking the best lines (a few times I got scared off by some climbs and contoured, losing time. Overall not a bad run, but pretty simple terrain.
6 PM

Strength and Conditioning 30:00 [3]

Leg strength + core. Sloshed.

Saturday Oct 18, 2014 #

10 AM

Strength and Conditioning 1:00:00 [3]

Upper body + balance + 10 mins of core.
2 PM

Running warm up/down 24:08 [3] 4.9 km (4:56 / km)

Sprint Orienteering race 17:34 [5] 4.45 km (3:57 / km) +21m 3:51 / km
shoes: Inov-8 F-lites 190

Sprint into Spring 1 - Newport Lakes

Legs were feeling pretty sloppy as I was warming up but felt a little better after my warm up. Started out pretty well, except for not the best lines to the first 2 controls. Good route to 11, managed to get up the steep slope ok. Came unstuck at 13, thinking the cliff line was the fence, losing 35 secs in a rookie error. Had passed thor but he went back past me here. Caught up around 17 but then skipped 20 and had to run back from 21, losing another 10-15 secs. Overall a good race but a few sloppy errors due to concentration losses.

Friday Oct 17, 2014 #

11 AM

Strength and Conditioning 37:30 [3]

3 PM

Road bike tempo 1:32:09 [4] 45.04 km (2:03 / km) +506m 1:56 / km

Solo ride, so this was a fairly tempo speed comsidering the hills and wind. Was going to be 2 hours but got a flat and bad to call in the support car.

Thursday Oct 16, 2014 #

Running 35:00 [3] 7.29 km (4:48 / km) +43m 4:40 / km

Easy run, having problems with toe and podiatrist has told me to get new shoes.. My new shoes that I just bought are aggravating my toe. Means I have been doing more riding than running

Wednesday Oct 15, 2014 #

Note
(rest day)

Tuesday Oct 14, 2014 #

Running intervals 15:39 [5] 4.6 km (3:24 / km)
shoes: Inov-8 F-lites 190

Straights and bends with the monash group. Tough session, legs were heavy after the morning sesh.
12 PM

Strength and Conditioning 13:00 [4]

Core with nicola
1 PM

Strength and Conditioning 1:15:00 [3]

Physio + upper body
6 PM

Running warm up/down 25:50 [3] 4.81 km (5:22 / km)
shoes: Inov-8 F-lites 190

Monday Oct 13, 2014 #

6 AM

Road bike long 2:34:00 [3] 71.15 km (2:10 / km) +156m 2:08 / km

Long ride before uni

Sunday Oct 12, 2014 #

11 AM

Strength and Conditioning 1:20:00 [3]

Physio exercises + general upper limb + core

Friday Oct 10, 2014 #

3 PM

Running 28:40 [3] 5.8 km (4:57 / km) +75m 4:39 / km
shoes: Mizuno Wave Rider

Really cruisy short run with a guy from uni.

Thursday Oct 9, 2014 #

Note
(rest day)

Sore legs after a new physio exercises + big game of soccer on Tuesday. Had a rest day planned anyway though so all g.

Wednesday Oct 8, 2014 #

Road bike 46:00 [3] 19.71 km (2:20 / km)

Ride after uni. Legs were really sore so opted for a ride instead of a run. Wanted to do an hour but could only fit in 45 mins
9 AM

Strength and Conditioning 13:00 [3]

Short core session.

Tuesday Oct 7, 2014 #

4 PM

Strength and Conditioning 37:00 [3]

Core with Nicola.
5 PM

Strength and Conditioning 1:15:00 [3]

Gym session, doing some upper body exercises with Jamie + the some of the exercises the physio gave me.
7 PM

Soccer 1:15:00 [3]

Outdoor soccer against a team from monash caulfield. They had a team that had played together all year whereas we had anyone we could grab, most people hadn't played before. Managed to only lose 2-1. Age was full length so I had some time on the bench, I was running the wing and got pretty tired.

Monday Oct 6, 2014 #

Forest Orienteering race 42:20 [4] 6.6 km (6:25 / km) +205m 5:33 / km
shoes: Inov-8 X-talons 212

Again no garmin, course distance.

Note:AP was letting me out this on the 5th, no idea why..

Saturday Oct 4, 2014 #

Forest Orienteering 1:39:22 [3] 15.7 km (6:20 / km) +500m 5:28 / km
shoes: Inov-8 X-talons 212

No garmin, course distance

Thursday Oct 2, 2014 #

11 AM

Forest Orienteering 35:00 [3] 5.5 km (6:22 / km)

Part of the roving camera team for the Australia schools. Was really cool to follow some people out in the terrain, hope it was good viewing!
1 PM

Strength and Conditioning 36:00 [3]

Core with Michele instead of doing the public race. Didn't want to push my legs too far.

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